What is the difference between static and pnf stretching

This form of stretching is performed in a safe and controlled fashion. It increases blood flow throughout the body, therefore warming up the muscles. A couple examples of dynamic warm-ups are: high knees, butt-kickers, lunges, high kicks, etc. This is a great warm-up before you exercise as it increases blood flow to the muscles. Passive Stretching Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion.

Instead, an outside agent creates force, either manually or mechanically. Examples include using a towel, band, gravity or another person to help you stretch. This stretch is best after a workout or when you feel muscle tightness.

Hip range of motion and sit-and-reach scores improved significantly more with self-PNF compared to static stretching. This study suggests that self-PNF is more effective than static stretching.

Given that most static stretches can be performed using a self-PNF approach, the use of self-PNF can be a great alternative to static stretching. Stretch straps are great tools to facilitate self-PNF stretching at a number of joints. More research is needed to assess whether self-PNF yields greater improvements than static stretching at other joints, including the upper extremity.

Efficacy of static stretching and proprioceptive neuromuscular facilitation stretch on hamstrings length after a single session. J Strength Cond Res. A comparison of self-administered proprioceptive neuromuscular facilitation to static stretching on range of motion and flexibility. All Rights Reserved.

The Cooper Institute is a c 3 nonprofit organization. Read our terms. The literature reviewed suggests both are effective methods for increasing hip-flexion ROM. Strength of Recommendation: Using level 2 evidence and higher, the results show both static and PNF stretching effectively increase ROM; however, one does not appear to be more effective than the other.

Keywords: hypomobility; muscle flexibility; proprioceptive neuromuscular facilitation; tightness. Abstract Clinical Scenario: Stretching is applied for the purposes of injury prevention, increasing joint range of motion ROM , and increasing muscle extensibility.